Rediscovering Self-Discipline in a Digital World

In a recent Linkedin poll, I explored how self-discipline manifests differently for everyone. The results were enlightening. An overwhelming 55% confessed that Technology Use was their Achilles' heel, while Sleep & Stress Management (24%) and Physical Health (21%) were nearly tied for second.

Our digital world can be a double-edged sword: convenience at the cost of discipline. So, why should we care about self-discipline right now? And how can we harness the power of meditation and mindfulness to bolster self-discipline in these areas??

Self-discipline, at its core, is the mastery over our impulses. Often used interchangeably with self-control or willpower, It's choosing long-term benefits over momentary pleasures. With discipline we actually accomplish more of the goals we care about, making us happier and more successful in the long-run.

“You have power over your mind—not outside events. Realize this, and you will find strength.”?~ Marcus Aurelius

But in our current digital age, where everything is just a click away, maintaining that discipline becomes all the more challenging.

Consider this: We can now binge-watch shows while commuting or waiting in long lines, get a full workout without leaving our living room via fitness apps, or chat with a friend halfway across the world anytime we wish.?

“A disciplined mind leads to happiness, and an undisciplined mind leads to suffering.” ~ Dalai Lama XIV, The Art of Happiness

With so much instant gratification at our fingertips, it's easy to understand why self-discipline might slip. Luckily, it is a learned behavior so its within your control to first acknowledge your shortcomings then make adjustments that more closely align with your goals.

Here are some tips in these three areas (technology use, sleep & stress management, & physical health) to help boost your daily habits and self-discipline overall:?

(1) Technology Use:

Morning Tech-Free Ritual: Try starting your day with a simple 5-minute routine. Whether it's a walk outside or a moment of meditation, take this time without your devices.

• “The first and best victory is to conquer self.”?~ PLATO
• Personally, I try to stick to a rule: no unlocking my phone until I've breathed in some fresh air. Trust me, this little habit can improve your daily discipline to get outside and set a healthier tone for your whole day's tech interaction.

Pause Before You Respond: When your device pings, take a moment. Breathe. Ask yourself: Is now the right time to address it? What are my priorities?

• I often think, "Do I really need to respond right now?" Setting specific times for responding and activating DND (aka 'out of sight, out of mind') has freed me from the urge to always be 'on'. Give it a try – it might just help you practice delayed gratification and simplify your digital life.

(2) Sleep & Stress Management:

Mindful Breaks: Throughout your day, try to take short ~3-minute breaks to shift your perspective and manage stress. Just be still, focus on your breath, let yourself feel whatever thoughts and emotions come your way.

• It has been found that these short mindful breaks help to maintain performance and decrease the need for long recovery at the end of the day.
• For example the other evening, while walking on the beach after work, my friend and I stopped for 3 minutes of focused breathing. I noticed that I felt more at ease afterwards, and our conversation flowed more naturally.

Wind Down Before Sleep: Dedicate the last 10 minutes before bed to a soothing activity, be it reading, meditating, or some light stretches.

• Here's some proof from personal experience: I've started using an Oura Ring, and the data doesn't lie! The nights I relax and stay off screens, I've found that I usually sleep better and wake up feeling more refreshed.

(3) Physical Health:

Conscious Eating: Practice enjoying every bite. Paying attention to what you eat aids digestion and helps control portions, improving your willpower overall.

• Here's a tip: Tentatively plan your meals for the week, but keep it super simple. On Sundays, I like to chop veggies, restock groceries, and decide when I'll eat out. Whether you're cooking or ordering, a little proactive prep can go a long way.

Mindful Workouts: Tune in to every stretch, step, or exercise move. You can enhance your self-discipline mearly by this repeated practice.

• Over time, I've learned to listen to my body with the mantra "work smarter, not harder". Some days, a high-energy Peloton session hits the mark, but other days, a relaxed yoga session with friends feels just right. And if you're building from scratch - start small with 10-15 minutes daily and go from there.

Becoming more self-disciplined in our digital world can feel challenging at first, but remember, it's all about believing in your limitless willpower and taking small, consistent steps.

Begin with just one of these tips and build over time as your goals evolve, and of course lean on others for support when needed. If you give them a shot, I'd love to chat on your experience and about the differences you see. Stick with it and see where it takes you, good luck!

This newsletter release is just scratching the surface on self-discipline and mindfulness.

Digital Mindfulness Newsletters are released bi-weekly, Subscribe here to stay in the loop. Feel free to comment with your thoughts, or reach out directly anytime! - Christine Kuhns (https://www.dhirubhai.net/in/christinekuhns/)

Sources:

https://dictionary.apa.org/self-discipline

https://www.berkeleywellbeing.com/self-discipline.html

https://positivepsychology.com/self-discipline-exercises/

https://www.mindtools.com/adjf7nz/self-discipline

https://www.nytimes.com/wirecutter/reviews/oura-ring-sleep-tracker/

https://thewellbeingthesis.org.uk/foundations-for-success/importance-of-taking-breaks-and-having-other-interests/

https://www.forbes.com/sites/brentgleeson/2020/08/25/8-powerful-ways-to-cultivate-extreme-self-discipline/?sh=2bcc0ab6182d

https://thestrive.co/self-discipline-is-the-key-to-happiness/

Keywords: #digitalmindfulnessnewsletter #digitalmindfulness101 #selfdiscipline #disciplineinadigitalworld #digitalhabits #mindfulliving #meditation #bettersleep #stressmanagement #physicalhealth #technologyuse #goalsetting